A. Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B. Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.
B. Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
B. Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 70% of 1-RM Clean & Jerk
*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80%
D. Three Sets:
Dumbbell Floor Press x 10-12 reps @31X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @21X0
Rest 45 seconds
Optional Additional Conditioning Session
For max distances:
30 Seconds of Running @ 90-95% effort
Walk/Jog for 90 seconds
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
3 Minutes of Running @ 90-95%
Walk/Jog for 4 minutes
2 Minutes of Running @ 90-95%
Walk/Jog for 3 minutes
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
30 Seconds of Running @ 90-95%